Plantar Fasciitis: How to Fix Your Feet

It’s that time of year again! Time when the temperatures outside are nice enough that lots of people have left their treadmills in the dust to head outside for the summer. Unfortunately, it’s also the season where many people see plantar fasciitis strike! What is PF – and what can you do about it? We give you tips to keep this common condition from ruining your summer.

Common and Irritating

Plantar fasciitis is inflammation of the plantar fascia, the thick band of tissue that runs from your heel across the arch of your foot. It may not sound like much, but if you’ve ever experienced PF, you know that it can almost literally knock you off your feet!

Plantar fasciitis is Common In:

People with high or flat arches

Runners or others who engage in repetitive foot strike/motion

People who wear high heels frequently

People wearing shoes with insufficient support

Symptoms of Plantar Fasciitis May Include:

Pain at the heel, especially on waking, or when walking after sitting for long periods

Arch pain

Pain immediately following exercise


Here’s where it gets interesting! While wearing the wrong shoes, or being born with certain arches may also contribute to developing PF, there are other, less obvious causes. Did you know that having tight calf muscles can also contribute to PF? The way you walk, or having an unusual gait can also play a role in plantar fasciitis. Throw together someone who has high arches, runs tons of miles every week, neglects stretching, and has old shoes, and you’ve concocted a pretty good recipe for plantar fasciitis!


You can try: rest, icing the area, stretching your calves and gently stretching your arches at home; however, often PF responds best to the quick intervention of a professional. If you don’t get on top of your plantar fasciits, you can end up with a nagging condition that ruins your summer fitness and activity plans. If you change your gait to avoid discomfort, you’ll often only increase problems “up the (kinetic) chain” – meaning causing problems farther up your legs and even hips. Seeking out a physical therapist can put a stop to this potential train wreck: s/he will assess your condition and educate you on the best way to treat it, as well as ways to avoid further complications. You’ll receive a custom treatment plan that can involve both manual therapy as well as at-home exercises. By taking action early, you can help resolve your PF before you create a kinetic chain monster!

If you’re dealing with plantar fasciitis or anything else is giving your kinetic chain fits, Body One Physical Therapy is ready to help! We’re locally-owned and operated, with three locations serving Central Indiana: North Indianapolis, Fishers, and Zionsville. Don’t wait to make progress, call us today and let’s get started on your journey together!